WOD: Fri 09.09.2022 Overhead Squat + Snatch Complex
NEWS
- Return on the Saturday 7a Class: Per request, the 7a class on Saturdays will return TOMORROW 9/10!
- TOMORROW Sat 9/10: 911 Tribute WOD
WOD
4×3, across at 80-85%
4 x on the 3 Minute
3 Hang Power Snatch
3 Overhead Squat
3 Squat Snatch
4×3, across at 80-85%
4 x on the 3 Minute
3 Hang Power Snatch
3 Overhead Squat
3 Squat Snatch
4×3, across at 80-85%
4 x on the 3 Minute
3 Hang Power Snatch
3 Overhead Squat
3 Squat Snatch
WOD GUIDANCE & GOALS
HEAVY DAY! Coaches will help you build to somewhere between 80 and 85% of your 1 rep max for your four sets of three overhead squats. The weight will feel moderately heavy, with no failed reps.
Post Weights to Comments. Compare Scores HERE.
HOME WOD
4x on the 3 min
200m run
15 sit to stands
ENDURANCE
10 x 300m, rest :90
WOD: Thu 09.08.2022 Row
NEWS
- Return on the Saturday 7a Class: Per request, the 7a class on Saturdays will return 9/10!
- Sat 9/10: 911 Tribute WOD
WOD
Row
10 Rounds Each
300/250 Meter Row
2k Row
Switch every 500m
10 Rounds Each
300/250 Meter Row
2k Row
Switch every 500m
10 Rounds Each
250/200 Meter Row
2k Row
Switch every 500m
WOD GUIDANCE & GOALS
This is going to get SPICY! As a duo, you will both complete 10 rounds of 300m or 250m, recording your times as you go. Your slowest split is your score. You and your partner will then complete a 2k row, switching every 500 meters. Record your time for the 2k, and also your total time for the entire workout! There is a 35 minute cap.
courtesy of PRVN
Post Slowest Intervals + Total Time to Comments.
WOD: Wed 09.07.2022 “Raised By Wolves”
NEWS
- Return on the Saturday 7a Class: Per request, the 7a class on Saturdays will return 9/10!
- Nutrition Recharge: Started yesterday Tue 9/6, together we’ll focus on getting fruits and veggies, sleeping, working out, hydrating, consuming protein and minimizing processed foods and alcohol, so you can be the best you! For details see our Recharge post HERE
WOD
“Raised by Wolves”
4 Rounds
400 Meter Run
50 Sit Ups
Rest 1 Minute
4 Rounds
400 Meter Run
40 Sit Ups
Rest 1 Minute
4 Rounds
300 Meter Run
30 Sit Ups
Rest 1 Minute
WOD GUIDANCE & GOALS
All out! Yup, run the 400 at your 1 mile pr pace (uncomfortable), then PUSH your pace on the sit ups (:75-:90). Record your interval then rest 1 minute before starting your next. Try to stay consistent from round to round.
Post Intervals to Comments.
WOD: Tue 09.06.2022 “Send It”
NEWS
- Return on the Saturday 7a Class: Per request, the 7a class on Saturdays will return 9/10!
- Nutrition Recharge: Starting TODAY Tue 9/6, together we’ll focus on getting fruits and veggies, sleeping, working out, hydrating, consuming protein and minimizing processed foods and alcohol, so you can be the best you! For details see our Recharge post HERE
WOD
“Send It”
30 Toes to Bar
40 DB Snatch
50 DB Step Overs, 20″
40 DB Snatch
30 Toes to Bar
Weight: 50/35
30 Knee Ups
40 DB Snatch
50 DB Step Overs, 20″
40 DB Snatch
30 Knee Ups
Weight: 35/20
20 Leg Lifts
30 DB Snatch
40 DB Step Overs, 20″
30 DB Snatch
20 Leg Lifts
Weight: 25/15
WOD GUIDANCE & GOALS
Yup, send it! Break the first set of toes to bar into sets of 5-10 to manage grip and minimize rest time. Move through snatches at a steady rhythm with quick breaks every 10-20 reps to manage grip and breath. Step overs are with 1 dumbbell and everyone is using the 20″ box. Break step ups into sets of 20-15-15. On your way back down the ladder, hold onto the dumbbell for bigger sets of snatches, and get the toes to bar done as fast as possible. Target 20 minutes.
Post Time to Comments. Compare Scores HERE.
HOME WOD
30 V Ups
40 Jumping Jacks
50 Step Ups
40 Jumping Jacks
30 V Ups
ENDURANCE
Rest
WOD: Mon 09.05.2022 “The Admiral”
NEWS
- TODAY Mon 9/5: 8a and 9a classes ONLY!
- Return on the Saturday 7a Class: Per request, the 7a class on Saturdays will return 9/10!
- Nutrition Recharge: Starting TOMORROW Tue 9/6, together we’ll focus on getting fruits and veggies, sleeping, working out, hydrating, consuming protein and minimizing processed foods and alcohol, so you can be the best you! For details see our Recharge post HERE
WOD
“The Admiral”
3 Rounds:
20 Burpee Pull Ups
20 Front Squats
20 Box Jumps
Weight: 155/105
Height: 24″
3 Rounds:
15 Burpee Pull Ups
15 Front Squats
15 Box Jumps
Weight: 125/85
Height: 20″
3 Rounds:
10 Burpee Pull Ups
10 Front Squats
15 Step Ups
Weight: 95/65
Height: 24″
WOD GUIDANCE & GOALS
We haven’t done this one since 2016!! Set a steady pace on the burpee pull ups, completing them in no more than three minutes. Choose a weight for the front squats you can do at least 10-12 straight before taking a break. The front squats will take no more than two minutes. Then chip away at your box jumps (:60-:90). Target 20 minutes.
Post Time to Comments. Compare Scores HERE.
WOD: Sun 09.04.2022 “Calling Your Name”
NEWS
- TOMORROW MON 9/5: 8a and 9a classes ONLY!
- Return on the Saturday 7a Class: Per request, the 7a class on Saturdays will return 9/10!
- Nutrition Recharge: Starting Tuesday 9/6, together we’ll focus on getting fruits and veggies, sleeping, working out, hydrating, consuming protein and minimizing processed foods and alcohol, so you can be the best you! For details see our Recharge post HERE
WOD
“Calling Your Name”
With a Partner
4 Rounds Each:
100 Meter DB Carry
400 Meter Run
Weight: 50/35
With a Partner
4 Rounds Each:
100 Meter DB Carry
400 Meter Run
Weight: 35/20
With a Partner
4 Rounds Each:
100 Meter DB Carry
400 Meter Run
Weight: 25/15
WOD GUIDANCE & GOALS
Grab a buddy and go! One partner will carry 2 dumbbells on their shoulders for 100 meters. Partner one will place dumbbells down and sprint 400 meters as fast as possible. Partner 2 will rest while partner one completes their round. Then partner two will go. Record total time for each of you to do four rounds. .
Post Total Time to Comments.
WOD: Sat 09.03.2022 “Death By Row + Burpee”
NEWS
- Labor Day Mon 9/5: 8a and 9a classes ONLY!
- Return on the Saturday 7a Class: Per request, the 7a class on Saturdays will return 9/10!
- Nutrition Recharge: Starting Tuesday 9/6, together we’ll focus on getting fruits and veggies, sleeping, working out, hydrating, consuming protein and minimizing processed foods and alcohol, so you can be the best you! For details see our Recharge post HERE
WOD
“Death by Row + Burpee”
Odd: Row 15/12 Calories
Even: Add 1 Burpee Every Round
*start at 5 burpees
Odd: Row 12/9 Calories
Even: Add 1 Burpee Every Round
*start at 5 burpees
Odd: Row 12/9 Calories
Even: Add 1 Burpee Every Round
*start at 5 burpees
WOD GUIDANCE & GOALS
Death by!! Complete the calorie row in :50 and on the even minute start by completing five burpees. The calorie row will stay the same, but the burpees will increase by one every even minute. Start off at a conservative pace, then start to push toward the end. Continue until you can’t complete the row or the burpees. Record what minute you make it to.
Post Round to Comments.
WOD: Fri 09.02.2022 “Wanna Feel Alive”
NEWS
- Labor Day Mon 9/5: 8a and 9a classes ONLY!
- Return on the Saturday 7a Class: Per request, the 7a class on Saturdays will return 9/10!
- Nutrition Recharge: Starting Tuesday 9/6, together we’ll focus on getting fruits and veggies, sleeping, working out, hydrating, consuming protein and minimizing processed foods and alcohol, so you can be the best you! For details see our Recharge post HERE
WOD
“Wanna Feel Alive”
5 x on the 5 minute
20/15 Calorie Bike
15 Thrusters
10 Chest to Bars
Weight: build every round
5 x on the 5 minute
18/15 Calorie Bike
15 Thrusters
10 Pull Ups
Weight: build every other round
5 x on the 5 minute
15/12 Calorie Bike
10 Thrusters
10 Ring Rows
Weight: 75/55
WOD GUIDANCE & GOALS
The faster you move the more rest you get! The bike should take less than 2 minutes, cycling at 55+ rpms. Scale to meet the 2 minute time domain. Here’s where this workout gets fun, YOU get to choose the weight for the thrusters!! Start with a weight that’s light and you can do fifteen thrusters unbroken. Then every round after you may need to break the sets once or twice. The thrusters will take around :60 at most to complete. Then do the chest to bars in one to two sets. Rounds will take 3:30-4:00, so there’s rest built in. Record intervals.
Post Intervals to Comments.
HOME WOD
5 x on the 5 minute
300 Meter Run
15 Jumping Squats
10 Burpees
ENDURANCE
6x800m on the 6 minute
WOD: Thu 09.01.2022 “A Long Long Time”
NEWS
- Labor Day 9/5: 8a and 9a classes ONLY!
- Return on the Saturday 7a Class: Per request, the 7a class on Saturdays will return 9/10!
- Nutrition Recharge: Starting Tuesday 9/6, together we’ll focus on getting fruits and veggies, sleeping, working out, hydrating, consuming protein and minimizing processed foods and alcohol, so you can be the best you! For details see our Recharge post HERE
WOD
“A Long Long Time”
100-200-300-400-500 Meter Run
12-16-20-24-28 DB Snatch
9-12-15-18-21 Toes to Bar
Weight: 50/35
100-200-300-400-500 Meter Run
12-16-20-24-28 DB Snatch
9-12-15-18-21 Knee Ups
Weight: 35/20
100-200-300-400 Meter Run
12-16-20-24 DB Snatch
9-12-15-18 V-Ups
Weight: 25/15
WOD GUIDANCE & GOALS
Thanks RPM for this killer! Move at a moderately fast pace for the runs completing the 100 meters in :30, and adding :30 every additional 100 meters. Choose a weight for the snatches that you can cycle for 20 reps unbroken without any major pauses. Then do the toes to bar unbroken for as long as possible. Start breaking them into two to three sets around the set of 15 or even 18. Target 15 minutes.
Post Time to Comments.
HOME WOD
100-200-300-400-500 Meter Run
12-16-20-24-28 Push Ups
9-12-15-18-21 V-Ups
ENDURANCE
Rest
WOD: Wed 08.31.2022 “Snap”
NEWS
- Labor Day 9/5: 8a and 9a classes ONLY!
- Return on the Saturday 7a Class: Per request, the 7a class on Saturdays will return 9/10!
- Nutrition Recharge: Starting Tuesday 9/6, together we’ll focus on getting fruits and veggies, sleeping, working out, hydrating, consuming protein and minimizing processed foods and alcohol, so you can be the best you! For details see our Recharge post HERE
WOD
“Snap”
4 Rounds
15 Hang Power Cleans
20 Back Rack Lunges
Weight: 135/95
4 Rounds
15 Hang Power Cleans
20 Back Rack Lunges
Weight: 115/75
4 Rounds
10 Hang Power Cleans
14 Back Rack Lunges
Weight: 75/55
WOD GUIDANCE & GOALS
All barbell! Choose a weight for the two barbell movements that you can cycle for at least 6 hang cleans before having to break, AND a weight that you can safely get to your back rack. To save your grip for future rounds, do the fifteen hang cleans in sets of 6,5 and 4, going right into the back rack lunges. Do the back rack lunges unbroken, you can always rest with the weight on your back. Target 12 minutes.
Post Time to Comments.
HOME WOD
100 pushups
100 sit ups
100 squats
100 lunges
ENDURANCE
1600m, rest 4
1200m, rest 3
800m, rest 2
400m